Welcome,
Welcome to this final session of our beginning basic series in meditation.
I'm Colleen Pletcher.
And over the last four sessions,
We've gathered the pieces.
The space,
The posture,
The breath,
And the mindset.
Today.
We are piecing them all together into one complete meditation.
I know you can do this.
You've been doing the work.
You've done so well.
Now think of this as your home base.
This is the routine you can return to any time.
I still do it.
I come back to this every single time.
Anytime you need to recalibrate.
And to find your center.
Let's begin by simply arriving.
Here we are.
We're going to take a moment to acknowledge the space.
Indoors,
Outdoors,
A chair,
A cushion.
You gotta feel the air,
The light.
Quiet support of the room,
Of the space that you're in.
Feel the surroundings surrounding you.
Now for your geometry for how you're sitting You've got the where,
Now it's the how.
If you're in a chair.
On the edge of that chair,
As I call perched up there.
Keeping your spine erect,
Your feet connected to the floor.
With all of them.
You are going to ensure that you are on top of your sits bones,
Of the bones in your bum.
You want to be on top of those.
So if you're on a cushion,
Feel the ground holding you.
Rolling your shoulders back.
Allowing your jaw to release.
On top of your sits bones.
And then envision that string,
That thread.
Holding you upright.
Those coins of your spine stacked gently,
Comfortably.
And being allowed to move as well.
Now your body,
It's upright.
It is that stable place for your mind to be at ease.
Now with your breath.
BRUH This is where your body.
.
.
Where you connect deeply with your body.
Through that breath.
And it will help you turn your routine around.
Attention.
Inward.
You want that attention to be inward.
To be your anchor.
No need to change it,
Just notice the coolness of the nostrils as you breathe in.
And you breathe out.
Through your mouth.
Placing your hands on your belly.
And your low back.
Gently feel that rhythm.
Breathing in.
And breathing out.
Now with everything we've just talked about.
When we go into our meditation here.
Using your thoughts if a thought comes in if that monkey mind kicks in or that brain chatter happens.
Give it a gentle label.
And then use your breath to anchor.
Move your body adjust your body if you need to.
This is just a matter of being.
There's nothing to achieve.
She's already brilliant.
You're just simply here.
Perfectly here.
Now gently bring your awareness.
Within.
Closing your eyes,
Lowering your gaze,
And breathing.
Enjoy your time.
You Gently come back to your awareness.
Wiggle your fingers and your toes if you need to.
Slowly start to open your eyes.
Maybe taking another breath.
Oh,
And moving your body allow that oxygen to flow through your entire body.
You have done amazingly well.
You have successfully completed this beginner basic series in meditation.
You now have a very,
Very solid foundation to explore more specifics of things that you want out of meditation.
But again,
Keeping in mind that.
If this is all you do.
Forever with your meditation practice.
This is the basics of everything else.
This part is so empowering for you.
You're cultivating mindfulness in your daily life.
You're exploring some somatic movement,
Some release.
In your body.
Maybe it's just finding deeper rest for your sleep.
What I know is that you have done an amazing job.
Very,
Very proud of you.
Keep up your practice.
Carry this with you the rest of your day.
And thank you so much for being here with me.
I look forward to seeing you in our next series.
